The amount of Crossfit training to produce fantastic results was recently studied by Cavedon et al., in the recent report:
“Different amount of training affects body composition and performance in High-Intensity Functional Training participants”. Click here for the full report
It concluded ” that, in CF participants, a higher amount of weekly training improves most notably lean body mass and increases performance in association with increased skeletal muscle mass. CF participation is especially effective in reducing fat mass vs. age- and BMI-matched physically active controls”
The real thought provoker was the amount of time you probably need to invest in becoming super Crossfit gorgeous. Our coaches will tell you that people who come 2-3 times a week, do really well. Crossfit, at Crossfit London tramples over anything you can do in a park pretending to be a soldier, and certainly puts jogging to shame. To get fit, you need a skill set, you need to use weights, you need disgusting cardiovascular stimulus and you need our insane programming.
This report looked at less than 10 hours a week as “low training”and more than 10 “High training”. In other words if you want to be a GREAT Crossfitter, you need to spend about 18 hours a week:
EIGHTEEN HOURS A WEEK.
The participants were chosen from people doing 6-18 hours a week. The maths works like this. If you followed the Crossfit pattern of 3 on 1 off , that means 5-6 wod classes a week PLUS supporting classes, such as olympic weightlifting, gymnastics, powerlifting and mobility.
Probably 3 hours a day!
I hate to break it to you, but the super performers are above you because they put the work in. The good thing is, if you come just once or twice a week, the results can be magical. It’s just that at 18 hours a week, it’s more magical.
Make sure you talk to the training team about building in those extra classes if you want more magic, but be delighted with your skill set and fitness if you only come once or twice a week.
Never before has the need to be fit been more obvious! Get fit, get healthy.
Getting super fit requires lots of mini changes, nudges and tweaks. One of the do anywhere changes you can make is playing with your breathing. Y0u cannot always do 10 burpees in a tube train, but you can certainly review and train your breathing pattern from behind your mask.
I’ve written a lot about breathing here and I’d suggest everyone learns a few of the basic breathing techniques Ive detailed. Most of them have been around for years. For those of you too lazy to follow links, a classic breath technique is “the square”. Breath in for a count of 5, hold for 5, out for 5, hold for 5, repeat. well done, you are now a breathing expert.
One of the interesting things about breathing is the use of your nose, rather than your mouth. Many breath commentators would prefer it that you breath through your nose at it cleans the air, and injects Nitric oxide into the breath taken in, (and this enlarges the “air tube”). Breathing through your nose drives air into your lungs and maintains pressure in your lungs too. Your nose acts also warms and humidifies the air you are breathing in as well as trapping airborne particles and bacteria!
But I know the question you all want to ask.
Can you do a Crossfit wod with your mouth closed. Actually, let’s make it more fun and aggressive. Can you do a Crossfit wod with your gob taped shut.
This was the challenge given to 10 Crossfitters back in 2015. They were given some tasks including the wod “Helen” which is run 400m 21 kettlebell swings, 12 pull ups x 3. Anyone who knows anything about workouts knows, FOR CERTAIN, that you need at some stage to pant and most of the time breath through your mouth! If you keep your mouth closed and breathed through your nose, you’d probably die.
The results, almost no difference ( and bear in mind these were people who just had tape whacked over their mouths, many for the first time). So it’s a bit of a disappointment, no one died, no one had to walk slowly.
The take home proposition is, if breathing through your nose doesn’t reduce performance (that much), but has a health advantage, maybe you should play with it.
2 min 50 sec
2 min 50 sec
-13 sec (-2%)
I should say, its probably a better idea to practice the breathing drills that are linked above, first, and I’d play with breathing in through your nose and out through your mouth, especially if you go for a run outside, otherwise people will think you are really weird!
If you want to chat about breathing, most of the coaches have an insight!
Whilsteveryone likes a rippling physique, there are exercises that are simply good for you, sometimes, for reasons that are not immediately obvious.
The L sit can have an impact on your stress levels. It was recently established that there is a connection between your core, your brain, your adrenal glands and thus the release of the stress hormone cortisol. It’s only been tested on Monkeys, but it’s very interesting.
Classically it was thought that most of the body systems worked top down. You think it, and the brain sends out the memo.
Basically, the primary cortex portion of your brain (or M1 for short) contains a map of your entire body including regions like your legs, arms, face, and your core.
To everybody’s surprise, boffins have discovered a large number of neurons in the M1 that controlled the adrenal medulla. Plus, most of these neurons were located in the axial muscle region of the M1. Stated plainly: “Well, lo and behold, core muscles have an impact on stress,” says Peter Strick, PhD, a professor and chair of the department of neurobiology at the University of Pittsburgh Brain Institute.
“One clear implication of this organization is that the sympathetic responses which occur during activities such as exercise, the performance of demanding cognitive tasks, and the experience of emotions are generated by neural activity from the same cortical areas that are responsible for these behaviors.” (The mind–body problem: Circuits that link the cerebral cortex to the adrenal medulla)
This isn’t that much of a surprise although as the mind body connection has been fairly known, or boringly worked to death, depending on your perspective. What we are beginning to see is the pathways for a body mind connection.
How you treat your body has a direct impact on your emotions .
The psychologists, hippies and new age weirdos had always talked about this connection. I went to a charity fire walk in Liverpool Street, London several years ago, and we were made to power pose (stand there, legs astride, “being powerful”) to prepare us for the rigours of the fire walk to come. Without such preparations, we would clearly have died.
Whilst power posing per se isn’t at all guaranteed (other studies found it to be utter tosh), its enough to understand that:
“specific multisynaptic circuits exist to link movement, cognition, and affect to the function of the adrenal medulla. This circuitry may mediate the effects of internal states like chronic stress and depression on organ function and, thus, provide a concrete neural substrate for some psychosomatic illness”.
All of which is a long winded rambling way of saying, do the L sit! ‘Cause your core sort of chats to your stress bits. Like”.
It’s OK. I hang around with some really trashy people and have picked up some filthy phrasing habits.
To own the L sit, here are the stages! It’s vaguely abusive in places
Stage 1. Notice the burger you are scoffing
Stage 2 put the burger down
The abusive thought behind stage 1 & 2 really is unnecessary. You can get good strong abs and still eat crap, you probably won’t be able to see them though. Although eating crap per se is bad for you.
Stage 3 grab the edge of the health and safety checked chair and push your ass off the seat, Notice how your bum is behind your hands. Find a balance. Practice for a few weeks (less if its easy)
Stage 4 Build on stage 3 , then stick one of your legs in front of you.Yikes. It’s hard for some, not so for others. You are lucky or you are not. Practice this and stage 5 together. One leg, then the other. Feel free to cry. Everyone likes people who can express emotional weakness
Stage 5, is the other leg!
Stage 6. Hurrah, both legs out “purleez”
Stage 1-6 can be almost instant or its 6 weeks worth of work.
Then you can do it on the floor with paralletts
Then you start your disgusting journey to 2 minutes!
You’ll love the abs you get, the core control, and of course you’ll be calm and stress free!
Bug your Crossfit london trainer and they will get you L sitting, like you were born to it. It will soon become easy ( this is a lie: it will always suck. If you have Abs of steel, we will just put weight on your feet to me it awful again)
Effective exercise can generate powerful huge forces if they are initiated controlled and dominated by the hip.
Many untrained athletes have a muted hip which creates postures and mechanics that reduce power output, promotes postures and mechanics that are considered by many to be unsound.
In simple terms the Muted Hip Function (MHF) results from the legs compensating for the failed of the hip, in effect using leg extension to compensate for non existent hip extension.
According to the Crossfit Journal the causes and consequences of MHF include but are not limited to:
• structurally disadvantaged spinal posture
• low glute recruitment
• low hamstring recruitment
• pelvis abandoning the spine and chasing the legs
• centre of gravity shifting dramatically backward
• centre of balance shifting toward toes
• knee experiencing unsound shear force
• leg extension being the only productive effort
• hip extension not being possible with low hip angle
• pelvis rotating the wrong way
The cure is deliberate and focused training. Thats what Crossfit London is for!
“10000 steps a day. Yep, that’s 10 thousand steps every day . Go and buy a cheap pedometer or look up if its already on your phone, and record how many steps you take each day, outside of your training. This is your baseline of daily activity. Any gym work or running is training and is extra. This is the minimum amount of movement you do to keep ticking over.
Frequently I see people work quite hard in the gym for an hour, but are totally sedentary for the rest of the time. The gym session barely compensates for their lack of day today movement.
I also see many sports people, who apart from the weekly football match, are to all intents and purposes, sedentary. So, put that pedometer on, check your phone and review your daily count.
5000 – 7500
7500 – 10,000
But don’t worry! slowly build up your activity level if you find yourself in the sedentary box! Get active at work
for some science, look at
“Effects of a 10,000 steps per day goal in overweight adults” by Schneider et al (Am J Health Promot.2006 Nov-Dec;21(2):85-9.)“
Some points need to be made
1) the 10,000 steps is a fantastic way to assess basic activity. Ive helped people who could only manage 3000 steps in a day and the effect was remarkable.
2) 10,000 steps a day is the very least you should be doing.
However, if you present 10,000 step Versus almost anything else, anything else is probably better: Brisk walking is better, a fast 400m run or a Crossfit Workout is better, indeed a life and death brawl at your local pub really gets the blood pumping. The issue is this: you have to really be sedentary to do less than 10,000 steps a day, so its a great baseline and target and you should always do more.
3) the message is “do both”.
So, its 10,000 steps each day, plus a workout at Crossfit london
Lon Kilgore wrote in ‘The Paradox of the Aerobic Fitness Prescription” (Crossfit journal) that improvements in oxygen management could be driven by dropping Oxygen saturation during/after exercise. The logic of the General Adaption Syndrome (Seyle) requires an alarm phase to provoke adaptations.
“In the intermediate trainee and beyond, it is the depression of oxygen saturation as a result of interval training that forces the muscle to adapt to improve its ability to extract and consume oxygen to power exercise. Oxygen saturation is a marker of the specific driving force of VO2max gain*. If a beginner does long-slow-distance work and blood oxygen saturations drop 1% or less to 97%, this is enough to drive adaptation. But intermediate, advanced, and elite trainees need more. They need a drop in oxygen saturation to as low as 91%, maybe even lower for an elite athlete”
This observation was supported by David Lin et al who wrote “Oxygen saturations and heart rate during exercise performance” There is a fascinating write up here This basically showed that at a certain level of work, you can see a drop in O2 saturations
“SpO2% desaturations during maximal performance levels with power bursts into the clusters as revealed in this test could lead to measures of intense interval training providing an important augmentation to sports conditioning. “
This mornings workout was a 15 minute AMRAP of 20 kettlebell swings, 15 double unders, 150m sprint . I decided today, I’d take my pulse oximeter down. About half way through, straight after my double unders and during the run I managed to get my pulse ox on and this reading came up.
After a quick recovery our workouts always end with a disgusting stair climb to our flat ( to get home and haul the kettlebells back up) At the top it always feels as if you are going to die. As I reached the top I managed to get my pulse ox back on and whilst my heart rate was 160, my O2 saturations were 97. It took me a while to get my phone out so I only got a photo after my heart rate had dropped to 152
My take home conclusion is that the variation in a Crossfit workout combined with power (in his case jumping in the double unders) really stresses the oxygen system. The requirement to rapidly change from one exercise to another takes the body by surprise and has it scrabbling around for oxygen like a pandemic government trying to buy PPE. BY comparison the rhythmic stair climb, which felt disgusting, and produced a high heart rate, didn’t disturb my normal reading of 97%.
So that combo of intensity and variation does have a certain magic
Obviously this is an old Pulse oxmimeter, this wasn’t a clinical environment ( no lab rats, no one had a clip board), but it was an in treating bit of citizen science!)
*If you have never heard of it according to wikipedia “Oxygen saturation is the fraction of oxygen-saturated hemoglobin relative to total hemoglobin (unsaturated + saturated) in the blood. The human body requires and regulates a very precise and specific balance of oxygen in the blood. Normal arterial blood oxygen saturation levels in humans are 95–100 percent”
The answer to this seemingly obvious question is often confused by trying to define what fat and fit means.
Over the years the measurement of fat and indeed its distribution has raised some interesting questions. I’m very aware of the muscular athletic awesome looking Crossfit athlete who comes back from their annual medical having been told they are obese according to their BMI. These are people, who when their body fat is checked(using callipers or some sort of science fiction machine) are down into the enviable category!.
The next interesting “quickie” fat measure came when the discussion of abdominal obesity became fashionable The waist to hip ratio measurement was quick and easy and it certainly measured the tummy fat that showed.
Today, we should all be about visceral fat. But, It’s a hard thing to measure without a CT scan . The problem with visceral fat (the fat inside your visceral cavity, or around your organs) , is that skinny people can have visceral fat and that people with a big tummy don’t necessarily have visceral fat. It can sometimes be all subcutaneous!
Basically we can have obvious fat and/or visceral fat.
Now we need to ask what is healthy or what is metabolically unhealthy. According to Ortega (2012) . If you crave the “metabolically unhealthy” crown, you must have one or more of these readings
high blood pressure (≥130/85 mmHg)
high blood triglycerides (≥150 mg/dL)
low HDL “good” cholesterol (<40 and 50 mg/dL in men and women, respectively)
high fasting blood sugar level (≥100 mg/dL)
Since the NHS actually started recording the prevalence of obesity it was correlated with high blood pressure, high triglycerides, low good cholesterol and poor blood sugar. So it was quickly assumed that any overweight person would have these metabolically unhealthy markers. It wasn’t difficult to imagine the step to saying obesity causes them.
However, this is a great example that causation doesn’t necessarily mean causation. Is it possible to be visibly overweight ( I know that’s terribly subjective, but work with me) but still have metabolically healthy readings ( good blood pressure, good blood sugar).
Ortega et al wrote ”The intriguing metabolically healthy but obese phenotype: cardiovascular prognosis and role of fitness ”
They ran some tests using BMI and the 4 health markers and noted (i) metabolically healthy but obese individuals have a higher fitness level than their metabolically abnormal and obese peers; (ii) after accounting for fitness, metabolically healthy but obese phenotype is a benign condition, in terms of cardiovascular disease and mortality. this led to these conclusions (i) Higher fitness should be considered a characteristic of metabolically healthy but obese phenotype. (ii) Once fitness is accounted for, the metabolically healthy but obese phenotype is a benign condition, with a better prognosis for mortality and morbidity than metabolically abnormal obese individuals.
“Metabolically healthy” obese participants had a better baseline fitness level on the treadmill test compared with “metabolically abnormal” obese participants (adjusting for age, sex, examination year, smoking and alcohol consumption, and when using either BMI or body fat percentage to define obesity). The difference was the same for men and women.
“Metabolically abnormal” obese participants had significantly increased risk of dying from any cause during follow-up compared with “metabolically healthy” obese participants (adjusting for confounders and using either BMI or body fat percentage to define obesity).
When looking at cardiovascular disease outcomes, “metabolically abnormal” obese participants only had increased risk of a fatal or non-fatal cardiovascular disease event compared with “metabolically healthy” obese participants when using body fat percentage to define obesity. There was no difference in risk when using standard BMI definitions.
“Metabolically healthy” obese participants had no difference in risk of dying from any cause, or of fatal or non-fatal cardiovascular disease events compared with “metabolically healthy” normal-weight or fat participants.
On a narrow set of health criteria and dubious “obesity’ assessments it’s quite possible to argue that you can be fat and fit! However, over the years more concern has been raised about where your fat is . Research has indicated,visceral fat may be doing something far more nasty.
“Visceral Fat Adipokine Secretion Is Associated With Systemic Inflammation in Obese Humans” 2007 concluded “that visceral fat is an important site for IL-6 secretion ( an inflammation causing thing) and provide a potential mechanistic link between visceral fat and systemic inflammation in people with abdominal obesity”. So there is an interesting line of experiments that indicate that visceral fat could be there, releasing nasty stuff.
The interesting thing is that you can be quite skinny and still have visceral fat and you can be obese and have no visceral fat. So based on current evidence and where you fat is you can be both visibly fat and fit and skinny and ill!
Thanks to Andrewstemler.com for this article
In this article we visit the basic language of weightlifting and how it relates to the concept of relative intensity.
When it comes to using weight; in simple terms, people think this: lift the heaviest weight you can, that’s your 1 rep max; then based on that you can lift 90% of it 3 times (3reps), 85% of it 5 times, 75% 10 times. If you do 3 rounds of 3 reps, that’s 3 sets.
So weight lifting is a mix of percentages, sets and reps, all based on a one rep max. Simples!
This is a great place to start, but to develop your strength head, you need to develop your knowledge and insights into the strength game.
Some time ago, Zatsiorsky pointed out there are two types of one rep maxes you can have: a competition 1 rep max, and a training 1 rep max.
A) A competition max is where you get hyped up and get a PB and scream a lot.
B) A training 1 rep max
However, often people skip the full definition of a 1 rep training max.
A maximum training weight is the heaviest weight you can lift without substantial emotional stress.
Damn. No screaming.
For athletes, the difference between the two is great. The example Zatsiorsky cites is that for athletes who lift 200 kg during a competition, a 180kg is typically above their maximum training weight. As a possible indicator, if your heart rate increases before your lift, that’s a sign of emotional engagement. Weightlifting is meant to stress your body, not your mind.
That’s the job of your partner and employer.
In short, if you screamed it up – it’s too heavy to use as a basis for regular training.
So, if you are calculating reps and sets using a 1 rep max, please, please use the right one; otherwise you’ll break. Maybe not today, maybe not tomorrow, but soon… If you want to properly test your 1 rep max, book a PT session with one of the training team.
If you have been lifting regularly for a while, you have probably begun to review strength literature and you are probably aware that lifting 80% of your 1 rep max provokes strength gain.
So, when lifting sets of 5, you’d probably like to put 80% of your 1 rep max on the bar. Everyone does that, but think about what it is you’d are actually be doing.
Let’s forget weightlifting for a moment, and talk about bricks. Imagine you are a labourer on a building site. Lets say we run a test to see how many bricks you can move in a day. For argument’s sake, let’s say you can move 1000.
Normally in training we wouldn’t want to move the 1000, we would do 800 ( 80%) but many people want to set 5 reps of that. So there you are, lifting 5 x 800 =4000.
If you tried to do that in a day, you’d probably die.
Back to the weight room. So you can lift 100kg calmly as your 1 rep max. You’ve been told if you lift 80% and over of this figure, you are strength training. So, to keep the maths easy, if you lift 80kg, you are strength training. But do you lift that 80% five times?
As you see from my poor labourer example, the first 800 was probably easy, but the next 800, isn’t easy, the 3rd 800 is getting you to breaking point.
In short, 80% lifted multiple times, isn’t perceived by the body as 80%. It sees it as much, much heavier because of the volume. The bricklayer, is of course a silly example – but try and get the message rather than be sidetracked in the endurance aspect of the example.
In simple terms, because you are lifting in sets of multiple reps, a load of 67% of your 1 rep max lifted 5 times has a relative intensity of 79%. It feels like 79%, your body thinks it’s 79%. It is 79%
Putting 76% of you 1 rep max on your bar for 5, has the effect of being 88%.
70% feels like =82%,
73% feels like = 85%.
80% on the bar for 5, is like lifting 91%.
Relative intensity is the simple observation that volume, load and rest effects how your body feels and adapts to weight.
Remember your muscles are dumb, they don’t know or care about percentages. They just know what feels heavy.
According to Mike Tuchscherer; “The body responds to things like the force of the muscle’s contraction, how long the contraction lasts, and how many contractions there were. A percentage isn’t necessarily a precise way to describe this, as different lifters will perform differently.”
In take-home terms, if today you went to the gym and during the strength session, you only got to 68% of your (proper) 1 rep Training max for 5; you actually hit the 80% in relative intensity. That’s the 80% you need to nudge your strength along.
For now, in our general programme, we are not obsessing about percentages; but those who do know their lifts, I hope will be grateful for this insight. For the rest of you, simply work to a set of 5 that you can comfortably lift, bearing in mind these RPE (rates of perceived exertion) as guidance.
On a scale from 1 to 10:
9: Heavy Effort. Could have done one more rep. 8: Could have done two or three more reps, but glad you didn’t have to. 7: Bar speed is “snappy” if maximal force is applied 6: Bar speed is “snappy” with moderate effort
After a while, I suspect a “five” you can do in class will be at an RPE between 7 and 8.
Once you bedded this concept of relative intensity into your head, you can look forward to many years of safe, effective lifting.
It’s something that’s not always recognised, but, Crossfit thrives on intensity, not volume. The secret is “ keep workoutsshort and intense” and“be impressed with intensity, not volume”.
There are those who passionately believe that the core method, and indeed most classes should be just 60 minutes that include a warm up and cool down and one workout.
Crossfit staff seminar trainer James Hobartdiscussed his views in the Crossfit Journal, on the volume v intensitydebate. It’s an issue often raised on the Crossfit level 1 and 2 trainer course. Clearly volume has a siren call. To be an elite crossfitter you need to be able to do multiple workouts, therefore, so the argument goes, the more the better.
Before you accept this at face value, there are some factors you need to consider:
If an elite athlete adds more volume to their regime, it’s built on rock solid mechanics and ability.So the argument goes, if you are scaling your workouts, extra workouts are not the answer.Specific strengthand skill buildingsolves that. “Increased rehearsal of poor movement patterns and shoddy mechanics is a losers gambit”. The winners get to those extraskill/strength classes,: the ones thatfix your issues. Volume is not the cure. Effective coaching and teaching is!
Volume isn’t necessary if the goal is simply getting fitter. On a long term, athletes willcontinue to build work capacity across broad times and modal domains with a singledaily dose of “constantly varied functional movements executed at high intensity”
Never the less, many effective athletes do add volume. Here are their secrets: No matter what extra work or volume you add, you still go “balls to the wall “ in your core Crossfit workout. Youmuststill end up on the floor having a physical and mental break down at the end of that 5-20 minute workout. HOWEVERIf you you are doing your workout of the day, and you are reigning back (only say working at 60% intensity)because you know you have 3 more workouts, a bicep session, some Zumba and a 5k run planned, that’s where it goes wrong.
“You don’t need harder workouts, you need to go harder in your workouts,” Games veteran Tommy Hackenbruck quipped on Instagram.
If you really want to boost your performance, here are someclues. Work your mobility until you move like a supple leopard.Fix your injuries. Learn how toeat well.Get enough sleep, and work with our strength and gymnasticexpert coachesto get the skills and strength you need.
Above all, hit the workout hard!
This said, every body at Crossfit London recognises that our met-con classesfill a need. London life can be super stressful, so for some its great to loose your self among friends in an hours sweat festival. It just happens, thank god,that our hour sweat festivals are really, really good!
Much of the magic of our Crossfit regime is understanding how the human body, well, your body to be exact, adapts to exercise to make you fitter
Else where we will discuss in painful detail, what being fit means, for now, I hope its ok if we use one of those cute Crossfit definitions. We want you to be able to move large loads, quickly over distance. Obviously we then want you to have the body that looks like what you can do
To do this we set your body challenges to make it adapt. Adaption really isn’t a new concept. Nietzche’s famous quote “that what does not kill us, makes us stronger” . comes to mind. We have known for quite a long time that “sub lethal” doses of physical exercise prepares the body to handle and cope with more of the same. If you get your door kicked in most nights, eventually, you break down and get a better door (and maybe a pick axe handle).
This general adaption observation was eventually packaged up by endocrinologist Selye in the late 1930’s into the catchy title of “general adaption syndrome”. In 1936 Selye published ” A syndrome produced by Diverse nocuous agents” where he reviewed the structural and physical changes to organisms brought on by Stresses.
He produced this model
You survive the first exposure, and your poor shocked astonished , horrified body mounts an acute response to try and survive the experience.
It then designs a chronic adaptation. This allows you to survive a more intense exposure, on the simple principle that, if its happened once, its bound to happen again
Stage 1 or the alarm stage is where the body is treated to a new stress You have a massive selection to choose from: a change in movement, a change in weight, and change in length of time. This stress is enough to disrupt the internal equilibrium of the cell. A cascade of physiological events it unleashed . The effected cell puts the call out and gets the body to divert all resources to help it survive. Normal biological house work is put on hold while stress proteins are created to stabilise your cells and the inflammatory response gets to work. Its utter panic!
During stage 2, some call this the resistance or adaptation phase, the stressor has gone: maybe your workout is over or the person trying to kill you is on their lunch break. This heralds the cell trying to get back to normal, to restore homeostasis. But it returns to a new normal, which means it’s now trying to prepare for a repeat stressful event. In recovering and adapting , the cell has made a fitness adaptation.
To drive this adaptation, the stressor must continually increase. Otherwise there is no alarm stage and no adaptive phase.
Progressive overload has been built into mythology by Milo, the greek chap who missed out on getting a kitten, but was given a lazy pet bull instead. Every day, allegedly, he lovingly carried it around and as it got bigger, Milo got stronger.
It should be said though that the adaptations this system brings are quite specific. Most would agree that Milo was good at bull carrying and by implication he could carry other large animals or heavy house hold objects well especially if he put the bull down first) No one, I think, would argue that simply carrying a heavy bull would mean you could run distance.
There is a rule of specificity.
There would be, wouldn’t there!
Running 10 miles wont improve your or deadlift ability or your pull ups to any decent extent because running wont make the cell change that way, and vice versa.
The name of the game is finding those stressors that will disrupt the homeostasis of the cell . We need to effect our body on a molecular level. We need to influence our genes, those bits of deoxyribonucleic acid (DNA) . There is a cute molecular flow that goes “DNA makes RNA ( ribonucleic acid) that makes protein that makes function” This need a tune then we could sing it.
So you get to Crossfit london and we set you a novel exercise , (stressor). Your cells “down regulate” their housekeeping activity and “up regulate” their survival gene ( Selye stage 1). After your session, your cells probably stay in survival mode for a while, but over the next few days, the normally active genes will become unrepressed and probably make more copies driving an increased efficiency and function.This process also wakes up other lazy genes that have, presumably, been chilling out and watching telly.
The changes this provokes can be seen in new protein structure such as extra actin and myosin (they produce muscular contraction) and metabolic proteins such as enzymes that control energy production. The reality is that each exposure produces very small adaptations, so an ongoing regime of stress/adaptation opportunities is what will drive visible fitness gains.
There are of course, temporary draw backs to be faced. Each time you confront a stressor like exercise, you’ll feel tired.. It is often this sensation that tell us we have disrupted homeostasis. Put another way we will have become fatigued. It’s by managing this fatigue that programmes like those at Crossfit London, progressively build your fitness.
You can expect a drop in function while your cells recover , then they “bound back” and come back stronger in a condition called super compensation. Week, by week we build on your super compensation to raise your baseline capacity
If you’d like some more information on how to build the ideal you, we will be delighted to chat to you. Click here and lets get moving